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High protein breakfast meal


Protein is an essential macronutrient for your body. It makes up the building block for major organs, muscles, skin and hormones. Not only do your muscles need protein to repair and grow, but protein has many other benefits like:

 
  •   Reduction of appetite and hunger levels.
  •   Increase in muscle mass and strength.
  •  Enhances metabolism.
  •   Enhances fat burning.
  •   Good for bones.
 

Did you know that you lose more muscle mass from the age of 30 and above? This phenomenon is referred to as sarcopenia.Therefore, you must make sure that you increase your protein intake to stimulate muscle growth and slow down the process of losing muscle mass. For young adults; 20g of protein per meal is sufficient, and for older adults; 30 - 35g of protein per meal is sufficient for stimulating muscle growth.


Get your PHYSIQUE High Protein Shake to increase your protein intake here:

https://grandphysique.com/contact/


Or email: health@grandphysique.com


More info: https://grandphysique.com/blog/post-11/



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BCAA, Glutamine and Creatine Sports Supplements


PHYSIQUE BCAA INTRA-WORKOUT :

Is loaded with 5000mg Amino Acids, 2000mg L-Glutamine, Isotonic Drink and Vitamin C.


Branched-Chained Amino Acids (BCAAs) are a group of three essential amino acids: Leucine, isoleucine and valine. BCAAs assists in muscle growth and enhance exercise performance, weight loss and reduce fatigue after exercise.


The addition of L-Glutamine will assist in preserving lean muscle gains. The isotonic drink will enhance your energy levels and hydration during exercise.


Quantity: 400g (20 servings).

Flavor: Orange, Naartjie, Grape.


PHYSIQUE L-GLUTAMINE:

Will assist in lean muscle gains, prevent muscle exhaustion, stimulate muscle growth and recovery.


Quantity: 200g (40 Servings).

Unflavored.


PHYSIQUE CREATINE MONOHYDRATE:

Helps muscle cells produce more energy, adds muscle mass, improves high-intensity exercise performance, speeds muscle growth, reduces fatigue and tiredness.


Quantity: 200g (40 Servings)

Unflavored.


Get any of the products now:

health@grandphysique.com

or here: https://grandphysique.com/contact/

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Whey protein concentrate and whey isolate blend

PHYSIQUE High Protein Shake consists of a high quality whole protein blend, made up of; Whey Protein Concentrate, Whey Protein Isolate and Skim Milk Protein.


This combination provides a high quality protein source, which is immediately absorbed by your body and easy to digest.


PHYSIQUE High Protein Shake will assist with weight management, added nutrition, lean muscle building, muscle repair and recovery, as well as enhancement of fat burning.


Get yours now: health@grandphysique.com

Or here: https://grandphysique.com/contact/

 

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Staying fit and getting in shape during covid19 lockdown


STAYING IN SHAPE DURING LOCKDOWN

 

It has been 5 months now since the gyms were closed, because of Covid19. And we still don’t have any idea of when gyms will re-open. We all want to go back to gym and throw ourselves into those weights and exercise equipment. We want to reclaim our shapes and routines.

 

But the fact remains, that Covid19 is still here and until we get a vaccine, no one really knows how long we will continue like this. This could be the new normal and we must adapt or find alternative ways to stay in shape and keep fit. But how, can we do this? Most of us don’t have home gyms or large space to place gym equipment and weights. Can you imagine having to purchase a squat rack and 400 kg worth of weights! I think we will discover innovative ways of making gym equipment for home.

 

Well, until that happens, you need to find immediate ways to stay in shape now. I hope you haven’t given up on being in shape and your overall wellbeing. Yes, it’s not easy to be a 100% fit at home, but you can maintain a good and healthy shape.

 

There are many physical exercises out there which can be done at home and outdoors. Many people have explored and displayed these workouts on social media, especially during this lockdown period, and I’m sure you know of the popular ones, like; jogging, yoga, push-ups and many more.

 

Well, while we acknowledge all these workouts, the most important think for maintaining your shape and overall wellbeing, and which is what I would like to talk to you about is having a routine and consistency. Consistency is the key to achieving all things, and like all masters and legends, having a routine is a crucial secret weapon to success and personal mastery.

 

Be consistent in consuming healthy balanced meals (for more on this see our previous blog on wellness pyramid: https://grandphysique.com/blog/post-2/), and performing your physical workouts. To double your results, perform your workout first thing in the morning before having breakfast, this will improve your health benefits, burn more fat and assist in controlling your blood sugar. Another important thing you can add to your routine as a bonus, cherry and icing on the top is to take evening walks daily or at least 5 days a week. This will double your workout results and benefits, it will also clear your mind, which will result in better and creative thinking. Taking walks in the evening while the sun is about to set is amazing, I do this daily and I highly recommend it to you, it will do wonders to your mindset. The key is not to think of it as a workout, think of it as a spiritual activity, getting to know and spending time with yourself, the workout effects are just a bonus.  

 

Don’t give up, stay in shape and improve your overall wellbeing. For more on products to assist you in improving your performance and wellbeing, contact us at: health@grandphysique.com or here: https://www.grandphysique.com/contact/


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bcaa intra-workout with glutamine


GRAND PHYSIQUE™ INTRA-WORKOUT

 

When it comes to physical activity, carbohydrates are the dominant energy source. If you are involved in endurance exercise or long and intensive training, intake of carbohydrates will have a tremendous effect on your performance.

 

During exercise, protein is broken down in our muscles. After exercise, protein synthesis is stimulated, and protein breakdown returns to normal. However, to stimulate protein synthesis, a supply of amino acids is needed immediately after exercise or within 2 – 3 hours after exercise. Essential Amino Acids, will also assist in increasing muscle growth, decreasing muscle soreness, reducing exercise fatigue, prevention of muscle wasting and faster recovery. 

 

GRAND PHYSIQUE™ Intra-workout has both Essential Amino Acids to stimulate protein synthesis and isotonic drink to fuel your energy and rehydrate, for enhanced performance.

 

Enhance your performance by getting your Intra-workout now: health@grandphysique.com


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caffeine as a stimulant


CAFFEINE

 

Caffeine forms part of the ergogenic supplements we’ve discussed in the previous blog. If you haven’t read the blog yet, kindly do so, in order to get a brief introduction and definition of ergogenic supplements. Caffeine is widely used as a stimulant by athletes and sports men, it is also used for mental alertness by most people. Its effects have been proven by scientific research. It can be consumed as a supplement concentrate or obtained from foods such as; coffee, tea, guarana, mate and many other products in diluted/mild form.

 

Mechanism:

Stimulation of the central nervous system; heart, muscles and other blood pressure controlling centres. This will result in an increase in the release of endorphins by the brain, enhanced neuromuscular function, enhanced alertness and ease of physical or mental effort. This will result in an improved endurance exercise capacity.

 

Usage:

As a concentrated form (anhydrous powder/supplement), 3 – 6 mg of caffeine per kilogram of body weight can be consumed approximately 60 minutes before exercise. If you weight 75 kg, this would mean: 225 mg – 450 mg of caffeine, (Check dosage and quantity on supplement facts). Depending on the type of coffee you take, this could be 2.5 – 4.5 cups of coffee.

 

Larger doses of caffeine can result in negative side-effects like: nausea, anxiety, insomnia and restlessness. Caffeine also acts as a diuretic, resulting in an increase in the flow of urine to a small extent.

 

Email: health@grandphysique.com for more.



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physical exercise performance enhancing supplements

ERGOGENIC SUPPLEMENTS 

Unlike dietary supplements which are mainly to improve health and wellbeing, ergogenic supplements are meant to enhance physical exercise performance. To be certain that a supplement enhances performance it should be scientifically proven, legal and must have clear instructions for using. There are many supplements on the market claiming to be ergogenic, however, they do not have any proven enhancing evidence. Be critical when opting to use ergogenic supplements.

One of the effective proven ergogenic supplement is Creatine. 

Creatine is one of the most popular sports supplement. It is widely used and has been scientifically researched for many years. Its effects are proven. Creatine loading can significantly enhance performance of repeated high-intensity exercises, including team sports. Creatine loading can also enhance the long-term effects of resistance or interval training exercises, resulting in an increase of lean muscle gains, muscular strength and power.

Mechanism:

Supplementing with creatine increases muscle creatine stores, this results in an increase in the rate of phosphocreatine re-synthesis, thereby improving the short-term, high-intensity exercise capacity and the ability to perform repeated sessions of high-intensity attempts.

Usage:

Creatine monohydrate must be loaded for a period of approximately 5 - 7 days (Loading Phase). Whereby, 20 grams will be consumed per day. After the loading phase, maintenance can be done by consuming 5 grams of creatine per day, for the duration of the supplementation period.

An important thing to note, is that after the loading phase you will experience at least 1 – 2 kg weight gain as a result of increased water retention by the body. To avoid water retention creatine HCl can be consumed instead of creatine monohydrate.

 

At GRAND PHYSIQUE™ we supply pure micronized creatine monohydrate. Get in touch by sending an email to health@grandphysique.com for more information.

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importance of vitamins and minerals _ and RDA

MICRONUTRIENTS 

Micronutrients refers to Vitamins (Organic Compounds) and Minerals (Inorganic Compounds). They are one of the major groups of nutrients your body needs. However, compared to Macronutrients, your body needs micronutrients in smaller quantities, approximately 1 gram per day or just slightly more. 

Minerals have major role in bone and teeth structure, heart rhythm, muscle contraction and oxygen transport. While, Vitamins are necessary for catalytic chemical processes, energy metabolism, and for enzyme and hormone function.

Vitamins and Minerals are not broken down by the body, like macronutrients. They can be lost from the body via urine, sweat, faeces, or bleeding. A healthy micronutrient status is required, especially if you are an athlete or involved in physical exercise training, to avoid getting ill and to facilitate sports related body functions. 

MICRONUTRIENT INTAKE (RISK OF DEFICIENCY) 

Not all micronutrients consumed are taken up by your body. The balance between intake and excretion determines the micronutrient status in your body. Our bodies require micronutrients for growth, adaptation, metabolism, tissue repair and maintenance. These factors are significantly higher if you are an athlete or involved in high intensity physical exercise training. A poor diet will result in deficiencies. Examples are: a diet low in energy will result in lower body weight, while an unbalanced diet can result in very low fat.

HOW MICRONUTRIENTS ARE LOST BY OUR BODIES

Sweating:

Vitamins and minerals like, potassium, magnesium, iron, zinc, sodium, vitamin C & B, are lost via sweating. The amount lost varies per individual and environment conditions. For example, if you are in a very humid environment which causes you to sweat more, you will lose more micronutrients.

Foot Strike Haemolysis:

This is caused by the repeated and forceful impact of feet with the ground, a known problem amongst long distance runners.

Trauma:

This is mainly blood loss, because of an accident or other incidents.

Inflammation:

Inflammation can be caused by certain high intensity exercises. Inflammation will reduce the absorption of iron by the body, resulting in low iron levels. 

Indoor Training:

Indoor training or spending most of your time indoors can result in vitamin D deficiency, because of the lack of sun exposure. 

IMPORTANT MICRONUTRIENTS & SOURCES 

Iron:

Iron deficiency is one of the most prevalent deficiencies in athletes. Iron is important for general health and sport performance. Other major functions of iron include; cellular processes and oxygen transport in the blood. 

Iron can be obtained by regular balanced diet including meat, cereals and beans. Iron deficiency result in fatigue, loss of power, shortness of breath, and impaired sport performance. People with anemia are more likely to experience iron deficiency. 

Magnesium:

Magnesium is important for energy metabolism, protein synthesis, glucose metabolism and it is a calcium opponent. It can be obtained from rich green leafy vegetables, seeds, nuts and fish. Daily recommended allowance (RDA) for males is 420 mg and 320 mg for females. 

High sweating, poor diet, use of medicine, alcoholism, intestinal disorders, and renal losses can result in magnesium deficiency. Symptoms of magnesium deficiency are: under-performance, weakness, muscle twitches, restlessness, and low calcium levels. 

Vitamin D:

Vitamin D is crucial for optimal bone health, muscle function, uptake of calcium, immune function, and protein synthesis. It can be obtained from direct sunlight and diet, including fatty fish, butter and supplements.

Deficiency of vitamin D will result in poor sport performance, bone health, immunity and muscle power. Athletes require a higher consumption or absorption of vitamin D.   

Calcium:

Calcium is required for optimal bone health and muscle function. It can be obtained from food sources like, dairy products and vegetables. 

Deficiency of calcium can result in bone fracture. Children and the elderly require more calcium (1300 mg per day) and RDA for adults is 1000 mg. 

Vitamin B

Vitamin B is important in maintaining cell health and providing energy. There are different types of vitamin B, with specific roles. Regular exercise training may increase the need for vitamin B. Deficiency will result from; diet with restricted energy and diet low in dairy or meat. High intensity exercise will be an issue if one has vitamin B deficiency.  

Vitamin B1 (Thiamin): Function includes, metabolism of carbohydrates, fat and protein. It can be obtained from food sources like; whole grains, pork, nuts, and leafy green vegetables. RDA is 1.2 mg for men and 1.1 mg for women.

Vitamin B2 (Riboflavin): Important for electron transfer for ATP formation. Food sources include; milk and dairy products, whole gains and eggs. RDA for women is 1.1 mg and 1.3 mg for men.

Vitamin B6: Functions as a co-factor for enzymes in protein and glycogen breakdown. Food sources are, meat, fish, bananas, whole grains and nuts. RDA for adults is 1.3 mg. 

Vitamin B11 (Folic Acid): Functions include; DNA synthesis, amino acid metabolism, and red blood cell formation. Food sources are; green leafy vegetables, nuts, liver and grains. RDA is 400 micro-grams.

Vitamin B12: Important for red blood cells formation. Food sources are; meat, fish, eggs, milk and milk products. RDA is 2.4 micro-grams. 

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MUSCLE PROTEIN SYNTHESIS

 

Did you know that our muscles are renewed everyday at a speed of 1% per day? This means a new muscle is created in roughly 3 months. New muscle proteins are formed from their building blocks, amino acids.

During exercise, protein is broken down in our muscles. After exercise, protein synthesis is stimulated, and protein breakdown returns to normal. However, to stimulate protein synthesis, a supply of amino acids is needed immediately after exercise or within 2 – 3 hours after exercise.

Do you know how many muscles we have? We have a staggering 600 muscles and 300 pairs of muscles. Protein is the main nutrient to support muscle mass and function.

Our body continuously breaks down protein and synthesize it. To replace the protein, which is lost by breakdown, we must ingest protein via diet. Depending on your body weight, recommendations for protein requirements are different and expressed as gram of protein per body weight per day. Recommended daily allowance (RDA) for protein intake is 0.80 g per kg body weight per day. So, if you weigh 60 kg this would mean you require: (0.80 g x 60 kg = 48 g of protein per day). For athletes and bodybuilders or people involved in strength training, the RDA is 1.2 g per kg body weight for maintenance and up to 2.0 g per kg body weight during periods of intense training.

Optimizing Skeletal Muscle Adaptation

To optimize the benefits of protein and muscle synthesis, you must know when to consume protein, which type of protein source to consume and how much of it. 

Research indicates that consuming 15 – 25 grams of protein early after exercise is optimum for muscle protein synthesis. Ingesting higher amino acids/protein does not have an impact on muscle protein synthesis. Exercise enhances muscle protein synthesis for up to 24 hours after exercise. To take advantage of the enhancement and optimization, you must ingest 20 grams of protein every 4 – 6 hours.

High Quality Protein Sources

FOOD SOURCES: Lean meat, Dairy, Soy, Eggs and other plant-based proteins.

PROTEIN SUPPLEMENTS (Convenient option): Whey Concentrate and Isolate, Whey Hydrolysate, Casein, Brach-chained Amino Acids (BCAA).

For athletes consuming 20 grams of protein before going to bed, offers a window of opportunity to enhance muscle protein synthesis. This will make sure our body has enough supply of protein when we are asleep for synthesis.

For more on protein sources check out our previous Blog on Macronutrients, to obtain high quality supplements please contact us, email: health@grandphysique.com  


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Benefits of carbohydrates during long endurance exercise


UNDERSTANDING THE BENEFITS AND UTILIZATION OF CARBOHYDRATES DURING EXERCISE

When it comes to physical activity, carbohydrates are the dominant energy source. If you are involved in endurance exercise or long and intensive training, intake of carbohydrates will have a tremendous effect on your performance.

Carbohydrates are stored in small amounts in our body and can run empty 60 – 90 minutes during or after exercise. Ingesting carbohydrates before or during exercise will preserve the body stores of carbohydrates and utilize the carbohydrates ingested directly for energy. This will enhance exercise performance.  

Did you know that, by just rinsing your mouth with a carbohydrate solution, your performance improves? This has been scientifically proven. The phenomenon is called: “Mouth Rinsing Effect.” It doesn’t provide real energy, but the feeling of more energy. This can be highly beneficial when on a low carbohydrate diet or when ingestion of carbohydrates is limited during exercise training or competition.

When carbohydrates are ingested, they are oxidized in your muscles as glucose. During exercise your body has a limit (ceiling) to oxidizing the amount of glucose which is ingested. Ingesting more carbohydrates will result in no extra benefits and might even cause gastrointestinal problems. The body absorption limits of carbohydrates (glucose) during exercise is 1.0 grams per minute or 60 grams per hour. Knowing this and utilizing it during exercise training or long endurance workout is crucial and beneficial for your performance.

However, there is a way scientifically proven in which you can exceed the 1.0 g/min limit. This can be done by consuming carbohydrates composed of glucose and fructose in a 2:1 ratio (60 g glucose and 30 g fructose), in multiple small ingestions. Ingesting this ratio will increase the body absorption limit to 1.5 grams per minute. This is crucial for endurance athletes and it is what they use to improve their performance during training and competition.

Carbohydrates Sources For when Exercising

  • Drinks (100 g carbs per litre)

      Carbohydrates (energy) drinks have the benefits of being quickly emptied in stomach, are directly available for oxidation, will provide fluid and additional nutrients. They are convenient.

  • Gels 

     Gels are highly concentrated and can be provided in sachets of 25 g carbs. The drawback of gels is slower emptying and delayed absorption.

  • Food

     Food is a very good source of carbohydrates, tastes nice and will provide other nutrients. However, other ingredients in food or types of food will affect the GI function, thereby,  lowering the emptying of food in stomach and limiting absorption and availability.

Timing Carbohydrates Intake when/during Exercise

  • If you are going to perform a long intense exercise (over 90 minutes), start consuming carbohydrates immediately. You can consume 90 g of carbs per hour, using the 2:1 ratio of glucose and fructose.
  • If you are going to exercise for 45 – 90 minutes, carbohydrates are less of a concern. You can consume a little to improve performance.
  • If exercise is less than 45 minutes, carbohydrates are not necessary, you can use the “Mouth Rinsing Effect”, to give a feeling of more energy. 

GRAND PHYSIQUE™ Intra-workout has isotonic drink and added carbohydrates to fuel your energy and rehydrate, for enhanced performance. Email: health@grandphysique.com for more information.